Bear Canyon CrossFit – WOD
Push Jerk (9:00 minute EMOM, Adjusting Load Each Minute
minute 1: 3 Reps @ 70%
minute 2: 2 Reps @ 75%
minute 3: 1 Rep @ 80%
**Back to 3 reps for minute 4, 2 for minute 5, so on…**)
“Deadlift Groove” (Time)
3 Sets, For Time:
9-7-5
Deadlifts
Ring Dips
Rest 2:00 minutes between sets
Score: Total Time (including rest)
Set 1: 185/125lb
Set 2: 225/155lb
Set 3: 275/185lb
RPE: 7/10 Timecap: 16:00 total, 4:00/round
Rx+:
Strict Ring Dips
Deadlift Loads
Set 1: 225/155lb, (102/70kg)
Set 2: 275/185lb, (125/84kg)
Set 3: 315/225lb, (143/102kg)
Level 2:
Ring Push-Ups
Deadlift Loads
Set 1: 155/105lb, (70/48kg)
Set 2: 185/125lb, (84/57kg)
Set 3: 225/155lb, (102/70kg)
Level 1:
Feet Assisted Box Dips
Deadlift Loads
Set 1: 95/65lb, (43/30kg)
Set 2: 115/75lb, (52/34kg)
Set 3: 135/95lb, (61/43kg)
Masters 55+:
Stationary Bar Dips
Deadlift Loads
Set 1: 155/105lb, (70/48kg)
Set 2: 185/125lb, (84/57kg)
Set 3: 225/155lb, (102/70kg)